Sliding Floor Bridge Curl On Towel

The Sliding Floor Bridge Curl on Towel is a challenging exercise that targets multiple muscle groups in your body, including the glutes, hamstrings, and core. This exercise combines the benefits of a traditional glute bridge with the added resistance and instability created by using a towel on a smooth floor surface. To perform this exercise, start by lying on your back with your knees bent and your feet flat on the floor. Place a small towel under your feet, making sure it is fully flat on the ground. Engage your core muscles and press your hips up towards the ceiling, lifting your glutes off the ground. This is the starting position. Next, while keeping your arms by your sides and your core engaged, begin to slide your feet away from your body, extending your legs fully. As you do this, your heels should be the only part of your feet touching the ground. Maintain a controlled movement throughout and avoid arching your back excessively. Now, reverse the movement by bending your knees and sliding your feet back towards your glutes while maintaining the bridge position. Focus on squeezing your glutes and hamstrings as you pull your feet back and return to the starting position. Repeat the sliding motion for the desired number of repetitions. The Sliding Floor Bridge Curl on Towel not only helps to strengthen and tone your lower body, but it also engages your core muscles, promoting stability and balance. Remember to start with a range of motion and resistance that is appropriate for your fitness level and gradually progress as you become more comfortable with the exercise. Incorporate this exercise into your routine to challenge your body in new ways and take your fitness to the next level.

Instructions

• Lie flat on your back with your feet hip-width apart and your heels on a towel.
• Bend your knees and slide your feet towards your glutes, keeping your feet in contact with the towel.
• Press your palms into the floor for support and engage your core muscles.
• Lift your hips off the floor, maintaining a straight line from your knees to your shoulders.
• Continue sliding your feet towards your glutes as you lift your hips.
• Pause at the top for a moment, squeezing your glutes and maintaining stability.
• Slowly lower your hips back down to the starting position, extending your knees and sliding your feet away from your glutes.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability and support your lower back.
• Focus on squeezing your glutes (butt muscles) as you lift your hips off the ground.
• Keep your knees in line with your hips as you curl your feet towards your body.
• Use a pair of non-slip socks or a small towel on a smooth floor surface to create the sliding movement.
• Ensure your shoulders are relaxed and not hunched up towards your ears.
• Exhale as you lift your hips off the ground and inhale as you lower them back down.
• Start with a light resistance and gradually increase the difficulty by using a larger towel or incorporating resistance bands.
• Don't rush the movement; maintain control and perform the exercise in a slow and controlled manner.
• If you experience any discomfort or pain in your knees or lower back, stop the exercise and consult with a professional.
• Incorporate this exercise into a well-rounded lower body and core workout routine for optimal results.